So\u2026\u2026you wanna get big??? <\/p>\n
I have worked with hundreds of athletes, weekend warriors, and average Joe\u2019s. Some needed to drop a few pounds while others would be considered \u201chardgainers\u201d; those guys that say \u201cno matter what I do I can\u2019t gain weight.\u201d Thankfully, I had the remedy and was able to change their ways. <\/p>\n
1. Sleep<\/b> \u2013 If you want to pack on muscle, your hormones need to be optimal. When you sleep, your body releases growth hormone. If you are only getting 4-5 hours a night, or waking up every hour, that needs to change. You will need to block at least 8 hours per night, preferably at the same time every night. If you find that you are waking up fairly often, then supplements such as zinc, magnesium, cordyceps, ashwaghanda, and 5-HTP may help you out. <\/p>\n
2. Eat 6-8 times per day<\/b> \u2013 If you want to get big you cannot skip meals. If you skip a meal you\u2019ll never get it back! Hardgainers generally have higher metabolisms and need to eat more calories. <\/p>\n
3. Get enough protein<\/b> \u2013 You will need to get 1.5 \u2013 2 times your bodyweight in grams of protein daily. If you weigh 160lbs that would be 240g-320g daily. Break that up into 6-8 meals and you should be in the range of 30-40g per meal. On workout days I like to be taking in a little more than on my off days. <\/p>\n
4. Train at the same time<\/b> \u2013 Studies show that if you are on a routine of getting to sleep, waking up, and training at the same time every day, then your results will be improved. Schedule your workouts like they are appointments that you will not miss. <\/p>\n
5. During the workout<\/b> \u2013 We recommend taking BCAA\u2019s during your workout. We use Pro Circuit brand BCAA\u2019s because they have the optimal ratio of Leucine, Isoleucine, and Valine. You need to take 15-20g during the workout, or don\u2019t bother. This will help keep you in an anabolic state and give you the building blocks to repair your muscles after a grueling workout. <\/p>\n
6. Post workout shake<\/b> \u2013 We like to use a combination of Carbohydrates, Protein, and Glutamine. The amount works out to approximately 1g of Carbs per lb of bodyweight, 0.25g of protein per lb, and 0.10g of Glutamine per lb. Timing is important, so try to have it as soon as you finish your last set. Do not mix protein with liquids until right before you are going to ingest it. <\/p>\n
7. Time under tension<\/b> \u2013 If you want to put on muscle, you need to make sure that you are keeping your muscles working, or under tension, for 40 -70 seconds. We use tempo in our exercise prescriptions. Say you are performing a bench press at a tempo of 4010, 4 seconds down and 1 second up; that means every rep takes 5 seconds to complete. If you are doing 10 reps that\u2019s 50 seconds that your muscle is under tension. That\u2019s a huge difference from 10 reps at 1010. If you want your body to change, you need to push it to make it do so. <\/p>\n
8. Choose Compound movements as your base<\/b> \u2013 Squats, Deadlifts, Dips, Military Press, Chin Ups, Bench Press, Bent Rows. You can do some isolation exercises, but these compound movements need to be your major lifts. Do not be afraid to lift heavy weights, either. When you are done your workout, you should be dragging yourself out of the gym. <\/p>\n
9. Working out is not a social event<\/b> \u2013 On your program you need to have specific rest periods. When you are done a set, start your stopwatch. When it reaches the specific time you\u2019d better be lifting! Do not be hanging around talking to everyone that walks by\u2026..maintain your focus! You can pick up girls on the weekend! <\/p>\n
10. Train Hard \u2026Then go Home<\/b> \u2013 Your workouts should not keep you in the gym. After your general warm up (approximately 10 min) your workout should be 45 minutes to 1 hour. After that your testosterone levels start decreasing. You should be able to determine how long it takes by multiplying tempo x reps x sets and adding in the rest periods. We like to use antagonist muscle pairings to get more work done in less time. For example, Chest\/Back. You perform a set of chest, rest, and then move on to the back. If you take 60s rest between sets it will be 2\u00bd to 3 min between chest sets. You should be fully recovered and be able to handle more weight. <\/p>\n
CLICK HERE NOW<\/a> <\/p>\n Here is a sample program for hardgainers \u2013 Extended Giant Sets. <\/p>\n Day 1 \u2013 Chest\/Back<\/b> <\/p>\n